Constantly Varied Rep Scheme

Iron Grip CrossFit – CrossFit

Just because you find yourself doing a scaled version of some movement, doesn’t mean that it doesn’t deserve your complete dedication to doing it as close to perfectly as possible. Technique does matter, and doing a scaled version of some movement is really an opportunity to make into a habit those positions that will make you a master of the real movement later on.
Remember: Rx’d is just a label. Scaled is just a label. When we give “Rx’d” weights or movements in a workout, what we’re really prescribing is a particular stimulus to your physical system. If you can’t achieve that stimulus with the weight that is “prescribed,” then do the WOD with a weight that will allow you to do so. This is the fastest and safest way to improve your fitness. And that really is the end goal, after all.


Warm-up (No Measure)

20 seconds work

10 seconds rest

3 Rounds:

Jumping jacks

Alternating spiderman stretch

Ring fallouts


Muscle up


Metcon (Time)

For time:

1 Round:

18 Wallballs @ 10/9′ w 20/14#

9 Snatches @ 75/55#

3 Muscle ups

2 Rounds:

12 Wallballs @ 10/9′ w 20/14#

6 Snatches @ 75/55#

2 Muscle ups

3 Round:

6 Wallballs @ 10/9′ w 20/14#

3 Snatches @ 75/55#

1 Muscle up
Rx+ = 95/65# Snatch

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